head on view of stacked chickpea avocado salad sandwich.

I like to mash! Do you? This quick and healthy chickpea avocado salad is versatile and be used as a sandwich filler scooped up with vegetables for a gluten-free option.



To serve


Mash chickpeas: In a medium size bowl, add chickpeas and roughly mash 3/4 of the chickpeas with the back of a strong fork. You can also use a potato masher or pastry blender.

Add remaining ingredients. Add avocado, carrots, lemon juice, garlic powder, salt and pepper, mash and mix to combine.

Assemble sandwich: Layer your bread slices with leafy greens, onion and a nice helping of the mash. Top with remaining slice and enjoy!

Serves 3

Store: Leftovers can be stored in a covered container in the refrigerator for up to 2 – 3 days.


Sliced tomato would pair nicely in the sandwich.

Try adding a small handful of pepitas (pumpkin seeds) or sunflower seeds to the mash for extra nutrition and crunchiness.

If needed, add a dollop of hummus, it pairs well and will act as a binder.

Looking to keep the carbs to a minimum? Try layering on romaine, bibb lettuce, collard or chard leaves. Alternately, make bell pepper scoops by slicing them wide and/or scoop up with your favorite crackers.

Nutritional values are estimates only. See ourĀ full nutrition disclosure here.

Keywords: chickpea avocado salad